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Rice vs Seed - In-Depth Nutrition Comparison

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Differences between Rice and Seed

  • Rice contains less Fiber, Phosphorus, Manganese, Copper, Selenium, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed's daily need coverage for Fiber is 136% higher.

The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Seeds, chia seeds, dried.

Infographic

Rice vs Seed infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
1
:
7
Seed
Contains less Sodium -93.8%
Contains more Iron +543.3%
Contains more Calcium +6210%
Contains more Potassium +1062.9%
Contains more Magnesium +2691.7%
Contains more Copper +1239.1%
Contains more Zinc +834.7%
Contains more Phosphorus +1900%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -93.8%
Contains more Iron +543.3%
Contains more Calcium +6210%
Contains more Potassium +1062.9%
Contains more Magnesium +2691.7%
Contains more Copper +1239.1%
Contains more Zinc +834.7%
Contains more Phosphorus +1900%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rice
5
:
6
Seed
Contains more Folate +18.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Folate +18.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +280.4%
Contains more Vitamin B2 +1207.7%
Contains more Vitamin B3 +498.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Rice
35
Seed
Mineral Summary Score
14
Rice
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
16%
Rice
99%
Seed
Carbohydrates
28%
Rice
42%
Seed
Fats
1%
Rice
142%
Seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rice Seed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.05g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 45)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 3.253g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Rice Seed Opinion
Calories 130 486 Seed
Protein 2.69 16.54 Seed
Fats 0.28 30.74 Seed
Vitamin C 0 1.6 Seed
Carbs 28.17 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Rice
Iron 1.2 7.72 Seed
Calcium 10 631 Seed
Potassium 35 407 Seed
Magnesium 12 335 Seed
Sugar 0.05 Seed
Fiber 0.4 34.4 Seed
Copper 0.069 0.924 Seed
Zinc 0.49 4.58 Seed
Starch
Phosphorus 43 860 Seed
Sodium 1 16 Rice
Vitamin A 0 54 Seed
Vitamin E 0.04 0.5 Seed
Vitamin D 0 Rice
Vitamin B1 0.163 0.62 Seed
Vitamin B2 0.013 0.17 Seed
Vitamin B3 1.476 8.83 Seed
Vitamin B5 0.39 Rice
Vitamin B6 0.093 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 58 49 Rice
Trans Fat 0.14 Rice
Saturated Fat 0.077 3.33 Rice
Monounsaturated Fat 0.088 2.309 Seed
Polyunsaturated fat 0.076 23.665 Seed
Tryptophan 0.031 0.436 Seed
Threonine 0.096 0.709 Seed
Isoleucine 0.116 0.801 Seed
Leucine 0.222 1.371 Seed
Lysine 0.097 0.97 Seed
Methionine 0.063 0.588 Seed
Phenylalanine 0.144 1.016 Seed
Valine 0.164 0.95 Seed
Histidine 0.063 0.531 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.